Wholesome Whole-Grain Waffles
Day 1
Breakfast
1 serving Baked Eggs with Cheddar and Bacon -
107 calories
1 slice whole wheat toast -
80 calories
with 1 teaspoon reduced-fat margarine spread -
Free food
¾ cup fresh blueberries -
62 calories
1 cup fat-free milk -
86 calories
Breakfast Total: 335 calories
Lunch
1 Shrimp Spinach Salad -
201 calories
1 No-Knead Whole Wheat Roll -
139 calories
½ medium banana -50 calories
1 cup fat-free milk -
86 calories
Lunch Total: 476 calories
Dinner
1 serving Coconut-Crusted Turkey Strips -
278 calories
1 small baked sweet potato -
128 calories
Steamed Green Beans
with 1 teaspoon reduced-fat margarine spread -
Free food
1 glass ice water -
Free food
1 Peanut Butter Chocolate Chip Cookie -
75 calories
Dinner Total: 481 calories
Snacks
½ cup sliced fresh strawberries -
26 calories
½ piece string cheese -
40 calories
1-1/2 cups air-popped popcorn -
47 calories
Snacks Total: 113 calories
| Day 1 Total: 1,405 calories |
Day 2
Breakfast
¾ cup quick oats, cooked with water -
109 calories
with 2 teaspoons brown sugar -
22 calories
½ medium banana -
50 calories
1 cup Berry Nutritious Smoothie -
141 calories
Breakfast Total: 322 calories
Lunch
1-1/3 cups Italian Lentil Soup -
269 calories
5 saltine crackers -
65 calories
½ cup fresh raspberries -
30 calories
1 cup fat-free milk -
86 calories
Lunch Total: 450 calories
Dinner
1 serving Grilled Tilapia with Lemon Vinaigrette -
206 calories
¾ cup Beans & Spinach -
138 calories
1 cup fat-free milk -
86 calories
1 Peanut Butter Chocolate Chip Cookie -
75 calories
Dinner Total: 505 calories
Snacks
½ cup baby carrots -
25 calories
½ cup fresh blueberries -
41 calories
3 vanilla wafers -
49 calories
Snacks Total: 115
| Day 2 Total: 1,392 calories |
Day 3
Breakfast
2 pieces Wholesome Whole-Grain Waffles -
278 calories
with 2 tablespoons reduced-calorie pancake syrup -
50 calories
½ cup sliced fresh strawberries -
26 calories
1 cup hot tea (with sugar substitute if desired) - Free food
Breakfast Total: 354 calories
Lunch
1 Italian Turkey Roll-Up -
271 calories
¾ cup Crunchy Broccoli Salad -
121 calories
1 cup fat-free milk -
86 calories
Lunch Total: 478 calories
Dinner
1 slice Slow-Cooked Meat Loaf -
243 calories
1 small baked potato -
138 calories
with 1 teaspoon reduced-fat margarine spread -
Free food
1 big green salad with 1 tablespoon reduced-fat salad dressing -
Free food
1 cup fat-free milk -
86 calories
Dinner Total: 467 calories
Snacks
1/3 cup red grapes -
43 calories
1 cup sugar-free flavored gelatin -
8 calories
5 wheat crackers -
45 calories
Snacks Total: 96 calories
| Day 3 Total: 1,395 calories |
Day 4
Breakfast
1 container (6 ounces) nonfat fruit-flavored yogurt -
160 calories
1 Gluten-Free Banana Nut Muffin -
191 calories
1 cup coffee (with sugar substitute and 1 tablespoon liquid non-dairy creamer if desired) -
Free food
Breakfast Total: 351 calories
Lunch
1 Curried Chicken Panini -
389 calories
¼ cup Creamy Radish Dip -
33 calories
½ cup baby carrots -
25 calories
1 can mineral water -
Free food
Lunch Total: 447 calories
Dinner
1 serving Grilled Spicy Pork Tenderloin -
188 calories
¾ cup Spinach Salad with Penne -
144 calories
Steamed fresh asparagus -
Free food
¾ cup sliced fresh strawberries -
39 calories
with ½ teaspoon sugar -
8 calories
1 cup fat-free milk -
86 calories
Dinner Total: 465 calories
Snacks
½ piece string cheese -
40 calories
½ medium banana -
50 calories
½ cup cubed fresh pineapple -
47 calories
Snacks Total: 137 calories
| Day 4 Total: 1,400 calories |
Day 5
Breakfast
1 serving Easy Breakfast Quesadilla -
299 calories
½ cup orange juice -
55 calories
Breakfast Total: 354 calories
Lunch
1 serving Flank Steak Salad -
237 calories
½ cup fresh blueberries -
41 calories
½ cup fresh raspberries -
30 calories
1 cup fat-free milk -
86 calories
Lunch Total: 394 calories
Dinner
1 serving Mediterranean Chickpeas -
340 calories
1 glass ice water -
Free food
1 piece Oatmeal Cake with Caramel Icing -
216 calories
Dinner Total: 556 calories
Snacks
¾ cup skinny latte (made with fat-free milk) -
60 calories
½ cup cubed fresh pineapple -
37 calories
Snacks Total: 97
| Day 5 Total: 1,401 calories |